Sun Mon Tue Wed Thu Fri Sat

28

29

30

  • Leg Extension 15-15-15-15
  • Back Squat : 5-5-5-5-5
  • Deadlift : 5-5-5-5
  • Romanian Deadlift : 8-8-8
  • Front Squat : 6-6-6-6-6
  • Good Morning : 8-8-8
  • Seated Calf Raise 10-10-10-10-10
  • Leg Extension 100
  • Crunches : 100 Reps for Time
  • Cable Wood Chop High To Low 15-15-15-15
  • Cable Wood Chop High To Low 15-15-15-15
  • Weighted Hanging Knee Raises : 4x15
  • Sit Up (Decline)s : 4x Max Rep
  • Kneeling Cable Crunch 25-25-25-25
  • Plank Hold : 4x 60 secs

31

  • Bicep Curl (Cable) 100
  • Chest Fly Machine : 15-15-15-15
  • Bench Press : 8-8-8-8-8

Aug | 1

  • Incline Bench Press 8-8-8-8-8
  • Shoulder Press : 5-5-5-5-5
  • Machine Chest Press : 1x100
  • Machine Shoulder Press 5-5-5-5-5
  • Dumbbell Lateral Raise 100 Reps
  • Barbell Curl 5-5-5-5-5
  • Preacher Curl 5-5-5-5-5

2

3

4

5

  • Barbell Row 5-5-5-5-5
  • Seated Cable Row 15-15-15-15

6

  • Weighted Pull-up : 5-5-5-5-5
  • Lat Pull Down 100 Reps
  • Weighted Dip : 5-5-5-5-5
  • Close Grip Bench Press 5-5-5-5-5
  • Cable Tricep Extension : 1x100
  • Cable Tricep Extension : 1x100

7

  • Chest Fly Machine : 15-15-15-15
  • Bench Press : 8-8-8-8-8
  • Incline Bench Press 8-8-8-8-8
  • Machine Chest Press : 1x100

8

  • Shoulder Press : 5-5-5-5-5
  • Shoulder Press : 5-5-5-5-5
  • Dumbbell Lateral Raise 100 Reps
  • Machine Shoulder Press 5-5-5-5-5
  • One Arm Dumbbell Preacher Curl 10-10-10-10-10
  • Bicep Curl (Cable) 100
  • Row 1000 m TT
  • Weighted Hanging Knee Raises : 4x15
  • Sit Up (Decline)s : 4x Max Rep
  • Cable Wood Chop High To Low 15-15-15-15
  • Kneeling Cable Crunch 25-25-25-25
  • Plank Hold : 4x 60 secs

9

  • Deadlift : 3-3-3
  • Deadlift : 1 Rep Max
  • Row : 4x 500 m, rest 1 min
  • Leg Extension 15-15-15-15
  • Seated Calf Raise 10-10-10-10-10

10

11

12

13

14

15

16

17

18

19

  • Row : 4x 500 m, rest 1 min

20

  • Weighted Dip : 5-5-5-5-5
  • Seated Cable Row 15-15-15-15
  • Barbell Row 5-5-5-5-5
  • Lat Pull Down 100 Reps
  • Cable Tricep Extension : 1x100
  • Kneeling Cable Crunch 25-25-25-25

21

  • Weighted Hanging Knee Raises : 4x15
  • Weighted Hanging Knee Raises : 4x15
  • Cable Wood Chop High To Low 15-15-15-15
  • Sit Up (Decline)s : 4x Max Rep
  • Plank Hold : 4x 60 secs
  • Back Squat : 15-15-15-15-15

22

  • Standing Calf Raise 12-12-12-12-12
  • Leg Extension 25-25-25-25
  • Leg Press 15-15-15-15-15
  • Dumbbell Walking Lunge 15-15-15-15
  • Lifting: Stiff Legged Deadlifts and Good Mornings
  • Crunches : 1x100
  • Weighted Hanging Knee Raises : 4x15
  • Cable Wood Chop High To Low 15-15-15-15
  • Plank Hold : 4x 60 secs
  • Sit Up (Decline)s : 4x Max Rep

23

  • Chest Fly Machine : 15-15-15-15
  • Bench Press 10-10-10-10-10
  • Dumbbell Incline Bench Press : 12-12-12-12
  • Machine Chest Press : 1x100

24

25

26

27

28

29

30

31